Related Articles

No matter your goal -- to build big guns or to simply tone and shape your biceps -- there’s no need to spend hours at the gym working on expensive machines. Several biceps-specific exercises can be performed in the comfort of your own home and all you need is a towel and a little creativity. This may seem like an unusual training aid, but a towel can provide enough resistance to help you achieve your goal.

Biceps Basics

The biceps brachii, or biceps for short, is a two-headed muscle located at the front of your upper arm, between your elbow and shoulder. The biceps are instrumental in flexing your elbow and bending your arm. When you bend your elbow and pull your hand up toward your shoulder, the biceps contract. These muscles are also involved when you supinate or rotate your forearms outward, away from your body.

Curl and Hold

The isometric towel curl is an easy at-home exercise that can help strengthen your biceps. Isometrics involve contracting your muscles and holding the contraction and your position for a period of time. Roll up a bath towel, lengthwise, stand with your feet hip-width apart and put one end of the towel under your left foot. Grab the other end with your left hand and turn your hand so your palm is facing forward. Bend your left elbow and pull up on the towel until you feel tension in your upper-arm muscles. You want your elbow bent 90 degrees when you feel the tension. If it's not, adjust where you are holding the towel. Hold the contraction for 30 seconds. Relax and switch arms.

Push and Pull

The push of your foot with the pull of your hands is all it takes to perform biceps curls. Stand against a wall, place a large, rolled-up towel on the floor in front of you and step on the middle of the towel with your right foot. Reach down and grab the ends of the towel with each hand. Start with your back against the wall, your elbows by your sides and your palms facing forward. Slowly pull your hands toward your shoulders. With the pulling motion, your right knee will bend and rise. Push down slightly with your right foot to provide resistance. Pause at the top of the curl, slowly lower your hands to the starting position and repeat. Perform eight to 12 reps and then switch legs.

Partner Pull

Grab a workout partner to help you exercise and focus on your biceps. Roll up a bath towel, lengthwise, and have your partner hold an end with each hand. With your partner sitting on the floor in front of you, grab the middle of the rolled-up towel with your hands shoulder-width apart and your palms facing up. Start with your arms extended and resting comfortably in front of your body. While your partner pulls down slightly to provide resistance, bend your elbows and pull your hands up toward your shoulders. Pause for a count of two, lower your hands against the resistance to complete one repetition and repeat. Aim for eight to 12 reps.

Tips and Words of Caution

Avoid exercising with cold muscles, as this may lead to injuries. Before you start your workout, perform a short warm-up by taking a brisk walk or slow jog, or riding on a stationary bicycle. Isometrics can cause an increase in blood pressure. Avoid holding your breath when you perform isometric exercises, as this can cause a rise in blood pressure. If you have high blood pressure or heart concerns, check with your health care provider before performing a workout with isometric exercises.